This Whole Wheat Irish Soda Bread is a PCOS-friendly recipe with 70 calories, 3g protein, and 15g carbs per serving. Ready in 40 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
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In a large mixing bowl, combine whole wheat flour, all purpose flour, baking soda, salt, and raisins.
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Make a well in the center of the dry ingredients and buttermilk all at once. Fold the ingredients with a rubber spatula until just combined; do not overmix.
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Turn dough out onto the parchment paper and form into a round loaf. Cut an X into the top of the dough with a sharp knife about ½ inch deep.
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Place on the middle rack to bake for 30 min or until firm and golden brown.
How This Recipe Supports PCOS Management
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Whole Wheat Irish Soda Bread can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
Why this Whole Wheat Irish Soda Bread works for PCOS
At 15g of carbohydrates per serving, this Whole Wheat Irish Soda Bread is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Whole Wheat Irish Soda Bread that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
At 150mg of sodium per serving, this Whole Wheat Irish Soda Bread fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Whole Wheat Irish Soda Bread recipe is designed to be PCOS-friendly. At 70 calories per serving with 3g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 24 servings, so you can meal prep for multiple days.
Per serving: 70 calories, 3g protein (17%), 15g carbs, 0g fat. Plus 1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 70 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 24 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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